Pumping iron into your diet is as critical to your performance as pumping iron in the weight room. This athlete-essential mineral carries oxygen from the lungs to the cells and muscles, and an iron deficiency translates into fatigue, poor performance and a weakened immune system.

The National Institutes of Health advises that teen males need approximately 11mg of iron daily; teen females need 15mg. Get your daily dose by eating foods high in iron, among them: shellfish, dark leafy greens, beans and red meat. Refer to the list below for specific amounts:

Directions
In a large bowl, whisk the egg. Add everything else and mix—your hands are the best tools. Form the meat into four patties. Place burgers on grill and cook six minutes per side or to the desired level of doneness.